1 round:200-meter jog, slow10 alternating Spiderman stretch + reaches
:30 row10 alternating Samson lunges
:30 row
10 toy soldier200-meter run, faster
- RX - 5 rounds for time:500-m row400-m run- Rest 3:00 between rounds.
- INTERMEDIATE -Same as Rx'd
- BEGINNER -5 rounds for time:250-m row200-m run- Rest 3:00 between rounds.
- MASTERS 55+ -Same as Rx'd
Post-workout8 sets::20 hollow rocks:10 rest
Accumulate::30 lacrosse ball roll bottom of foot/side:30 standing hamstring stretch/side:30 calf stretch/side
5 rounds for time:200-m single-DB carry/run (35/50 lb)400-m run- Rest 3:00 between rounds.- Carry the dumbbell any way.
4 sets:Handstand walk (100 ft)1:00 plank hold- Rest 2:00 between sets.
- Set up a 100-ft course and walk as far as possible without breaking.- Perform the plank on your hands or your forearms.- If you are unable to walk on your hands or you know you will struggle with the volume, consider reducing the distance or giving yourself 1 minute to walk as far as you can. Scale to 50 alternating shoulder taps if you are unable to walk on your hands.